The Essential Three: My Path to Overcoming Depression, Anxiety, and Burnout

When I was deep in the throes of depression and burnout, it felt like the world was closing in on me. Every day was a struggle to simply get out of bed and face the day. With my therapist’s guidance, I discovered three essential things to focus on: sleep, eating, and getting out of the house. These simple steps became my to-do list for a couple of months, and they brought immense relief. As an overachiever, this focused approach was a blessing.

Prioritizing Sleep: The Foundation of Well-Being

Sleep was the first area I tackled. Initially, I believed I was sleeping well, but I hadn’t grasped the importance of a consistent sleep routine. Research shows that adults need 7-9 hours of sleep per night to function optimally, and lack of sleep can exacerbate symptoms of depression and anxiety. Using the Health app on my phone, I set a goal of 9 hours of sleep and implemented a 30-minute wind-down routine before bed. This included changing into my pajamas, brushing my teeth, washing my face, and doing a 7-minute night yoga session (read: light stretching and breathing exercises). This routine helped me relax and prepare for a good night’s sleep.

If you’re struggling with sleep, I’d recommend seeing a doctor. I did a sleep study and discovered I wasn’t getting enough deep sleep, which was severely affecting my energy levels. Deep sleep, which is crucial for physical and mental recovery, was something I desperately needed more of. This insight was a game-changer, as I could then work on strategies to improve my deep sleep, such as reducing screen time before bed and maintaining a cool, dark sleeping environment.

Eating Right: Nourishing the Body and Mind

Next, I focused on eating. Despite thinking I was eating regularly, I realized I was snacking all the time, and my weight was steadily increasing. Proper nutrition is vital for mental health; deficiencies in essential nutrients like omega-3 fatty acids, vitamins, and minerals can contribute to mood disorders. The recommendation is to eat 3-5 times a day, with 3-4 hours between meals. I found it best to have a heavier breakfast and lunch, and then lighter meals in the evening. This approach not only stabilized my energy levels but also improved my sleep, as I wasn’t going to bed hungry.

Eating well is more than just a physical necessity; it’s a form of self-care. Preparing nutritious meals and eating mindfully became a ritual that grounded me and provided a sense of accomplishment. Remember, this is not the time for a new diet or restrictive eating plan. Instead, focus on balanced, wholesome meals that nourish both your body and mind.

I started incorporating more fruits, vegetables, lean proteins, and whole grains into my diet. Research indicates that diets rich in these foods can help improve mood and energy levels. For example, omega-3 fatty acids found in fish like salmon and walnuts are known to support brain health. Additionally, complex carbohydrates such as those in whole grains can help regulate blood sugar levels, providing a steady source of energy throughout the day.

Taking the time to sit down and enjoy my meals without distractions also made a significant difference. Mindful eating, which involves paying full attention to the experience of eating and drinking, not only helped me better appreciate my food but also helped me recognize when I was truly hungry or full. This practice can reduce overeating and promote a healthier relationship with food.

Getting Out of the House: Reconnecting with Life

When my anxiety was very high, I had difficulties leaving my house. Initially, I just opened my front door and stood on the porch to get some fresh air and daylight. On these difficult days, you can simply use your porch, balcony, or even open a window to get some daylight. It is essential to get about 15 minutes of sunshine and fresh air daily, as it helps with your sleep and mood.

As I started feeling better, I ventured further. I began by walking on my street and eventually went for walks in the forest. Spending time in nature or parks, whenever possible, can do wonders for your health. Nature walks are known to reduce stress, improve mood, and boost overall well-being. I have written a post about the benefits of nature walks, which you can see here.

I also planned to buy a bright light therapy lamp to help during winter here in the northern hemisphere. These lamps mimic natural sunlight and can be particularly beneficial during the darker months when daylight is scarce. Studies have shown that light therapy can help alleviate symptoms of Seasonal Affective Disorder (SAD) and improve overall mood.

Remember, this is not the time for an intensive exercise plan. Gentle walks, tailored to how you’re feeling each day, are more than enough to help you feel better. The goal is to reconnect with the world around you and gradually build a routine that supports your mental and physical health.

Rebuilding, Piece by Piece

These three simple steps—sleep, eating, and getting out of the house—were the foundation of my recovery. It wasn’t easy, and there were many moments of feeling hopeless. However, with persistence and the support of my therapist and family, I slowly started to rebuild my life, piece by piece. These steps may seem basic, but their impact on my mental health was profound.

If you’re struggling with burnout, anxiety or depression, I hope these tips can provide some comfort and guidance on your journey to healing. Remember, recovery is a process, and it’s okay to take small steps. Each step forward, no matter how small, is a victory.